7/27/22 - Wednesday

Jul 26

A1) 5x (3 Shoulder Press + 5 Push Press)

*Start at 70% of 1RM Shoulder Press and work up

A2) Landmine Rows 5x10 or Bird Dog Rows 5x5 each side or Rope Climbs 5x 1-2

B) For Time:

50 Wallballs

40 Calorie Row/Bike/Ski

30 Wallballs

20 Calorie Row/Bike/Ski

10 Wallballs

T1- You pick weight. Can sub Ball Slams

T2 and T3- 20/14

T4- 30/20

Mobility -

2 Rounds For Quality:

Side Lying T-Spine Rotation x 20 each side

Banded Foam Roller Pass Thru (against the wall) x20

Foam Roll T-Spine/Lats 2:00

Cat/Cow x 20

Arnold Chua

7/29/22 - Friday